This week I’ve strength trained almost every day, spreading the exercises I’d have split over two workouts across five, along with leg and ab exercises I’d have previously done occasionally or weekly.
Some of these exercises are modified Rapid Fire Sets. I start at the lightest weight possible, do 8 reps and then after a 15-30 second rest move the weight up one step until it’s too tough to finish a set (aka to failure). Then I do 12 reps at half the failure weight, and move on.
Some of these exercises are standard 4 set blocks, the first and last set 12 reps at a light weight, and the 2nd and 3rd sets at twice that weight.
If the exercise is done on a machine where the weight can be quickly adjusted, I do Rapid Fire Sets. If I have to do the exercise any other way, I do a standard 4 set block.
I plan on three exercises. If I finish them all before 20 minutes are up, I pivot to light weight sets of 12 reps of seated cable rows, an exercise I do need to focus on. I do up to 4 sets, until I reach 20 minutes. (If for some reason every single cable row machine in the gym is being used, I have other needed exercises for which I can do easy sets instead. But I have yet to encounter this since starting this plan.)
I threw together a 5 day plan before I started, but (while I’m still finishing that 5 day plan) I have since adjusted the 5 day plan to better spread out the exercises, and will follow that plan once I cycle back to day 1.
It’s not such a big deal that the current v1 plan is not as organized, as the primary goal was to start this almost-daily training and see how my body responded. In fact, it’s better to have multiple muscle-group exercises clumped together in one workout or on back to back days and see what my body tolerates. Then, once I start v2 and those exercises are more spread out, I know my body can bounce back from that, or can push harder on key days since there’s more recovery time and less to do per day.
The smart strength trainers can agree that the details of the plan you follow is not as important as you actually following a plan that allows you to consistently train. That said, I have certain development goals in mind, and these exercises all fit what I can do and things I need to work on.
As I iron out the plan, I’ll eventually show the layout and why I do what when I do it. But so far, so good.
In addition to this, I’ve been riding the elliptical for 30-45 minutes after workouts, maintaining aerobic fitness while my leg issues heal up. While my right hamstring has a bit of lingering soreness, overall I feel strong in my lower body. I’m giving myself all week to not worry about running, though I may take a work break run today and ride the spin bike tonight to see how it feels today and tomorrow.
I have a couple of casual 5K races coming up this next month, which will help me see where I’m at. At least after all the issues this year I am sure I’ll finish these, and can maybe even race one or two of them.
More to come.